This combination of roasted bone marrow and venison compliment each other very well. I have used beef, lamb, bison, chicken and even some fish with the accompaniment of bone marrow like trout and salmon. All results were extremely tasty! The bone marrow used in this way provides a nice finish and sauce to the meat for a really rich mouth feel and flavor. Bone marrow, when cooked will appear as all fat. However, this is what we want. The fat that will be left in the pan once the bones are removed can be reserved for a butter substitute or for sauteing your veg. The marrow provides us with an extremely dense source of nutritional calories. It is packed with monounsaturated fat, minerals and essential fat soluble vitamins.
Let’s start off by setting your oven to about 450F, and placing your saute pan on a high burner. The marrow bones will only take about 15 to 20 minutes to cook so you want to try and time your meat to be done around the same time.
To the left are the marrow bones and to the right, the venison loin. These marrow bones are a little bit longer than preferred because they were all I could find at the time, however, they will still work! Typically you would want a three to four inch cross-section of a shank bone from pork, beef or veal. This is what you would see in the restaurants typically. From here, stand them upright in your pan. Season the top of them with a little bit of sea salt and place in oven. Add a bit of fat to your pan (avocado oil, or other high-heat oil) and make sure your pan is very hot. Make sure your meat is as dry as possible. Moisture and hot oil do not mix well! Season with some sea salt and pepper if you desire. Place your meat gently in the pan releasing away from you. Once you have some good browning on the surface, about 90 seconds, carefully flip and add a pat of butter. As the butter melts, the milk solids in the butter will start to brown (not burn). Remove from heat and carefully spoon the newly formed pan sauce over your meat.
At this point remove the meat from your saute pan and place on another sheet pan or similar. Put this into your oven with your marrow for around five minutes. This will bring it up to about rare. Remove from the oven and let rest for about four minutes. When your bone marrow is just about fork tender (no resistance when you insert a fork or knife through) remove from oven. At this point throw your venison back in and cook for about three minutes longer.
This dinner consisted of seared venison loin, roasted bone marrow and sauteed broccoli which is not shown. Typically I prefer to saute my vegetables in the same pan I had seared my meat with, not only for flavor, but to use that healthy rendered fat.
One thing that will lift this dish up at the end which I did not do in this case because of time, is a gremolata. Traditionally, gremolata is a finely chopped mixture of parsley, garlic and lemon zest. This is an excellent accompaniment to fish and meat and especially bone marrow. This would have been a perfect finish to this dish…
So, what are we getting out of a meal like this? The quality of this protein is of the highest. When trying to better your nutrition or diet, look at the quality of your food as well. This is also extremely important! There is protein and fat in chocolate cake, but this is not the best source of those nutrients! My father shot this deer during the CT deer hunting season. This deer came from a natural environment with a natural source of food. It was not dieting on grains and was not injected with hormones, vaccines, or antibiotics. As I had mentioned in an earlier post, quality of food is important, which is why you hear good things about grass fed, free range meats. We want to keep our Omega 6 and Omega 3 fats in a better balance, and this is one way to do it. The nutrient density of the bone marrow is also very important as I had mentioned above. Those monounsaturated fats are essential to a healthy cardiovascular system! I think you all know that broccoli healthy for you…but, you can use any vegetable that you like. Just please, try to cook with the seasons! You can easily find the growth seasons online or check out “Culinary Artistry” a book by Andrew Dornenburg and Karen Page for ideas on the best ingredient and food pairings.